oldmanage wrote:
50 mile week
2 workouts
15M inc 10mile tempo 5:50 pace
6 x 800 @ 2:30 with 1 min rest
on comeback trail yet again. Since i posted I'm sure I just got injured
cheers
Man, if that's a comeback week it will be interesting to see what you can do when you're back!
Nice.
Dave
Racerdb wrote:
oldmanage wrote:
50 mile week
2 workouts
15M inc 10mile tempo 5:50 pace
6 x 800 @ 2:30 with 1 min rest
on comeback trail yet again. Since i posted I'm sure I just got injured
cheers
Man, if that's a comeback week it will be interesting to see what you can do when you're back!
Nice.
Dave
That's a workout of a 25 yr old sub-elite! If I attempted that type of a regime nowadays in my late 50s, I'd have to be carted off to the hospital with massive injuries. Lol. I don't know how some of you guys can do that kind of stuff at your age without getting major injuries. Very perplexing.
Racerdb wrote:
oldmanage wrote:
50 mile week
2 workouts
15M inc 10mile tempo 5:50 pace
6 x 800 @ 2:30 with 1 min rest
on comeback trail yet again. Since i posted I'm sure I just got injured
cheers
Man, if that's a comeback week it will be interesting to see what you can do when you're back!
Nice.
Dave
I second that. 5:50 pace was my flat-out 5K race pace 25+ years ago.
I really hope you can stay healthy so we can see what you can do!
What's up with this? wrote:
That's a workout of a 25 yr old sub-elite! If I attempted that type of a regime nowadays in my late 50s, I'd have to be carted off to the hospital with massive injuries...
Amazing, isn't it. But it sounds like oldmanage has been dealing with injuries, too. I hope he stays healthy, and keeps posting. There have been a few super-fast folks during the past year or so who have posted a few workouts, then disappeared.
As far as those specific workouts, at 59, I might be able to approach my lifetime marathon PR pace for the repeat 800s (3:04), and PR MP+50 seconds for the 10-mile tempo pace (6:57).
So if oldmanage was a 2:10-2:12 marathoner in his prime, that would be analogous.
I can handle his tempo pace for 50 meters. I’ll try carrying it out to 60 meters next week.
yup you got it right.
Ill try not too disappear again
*Week 374*
Greetings, 50+ers! Well, last Saturday's yard work lead to more yard work Sunday to finish filling up the dumpster...and to wrenching my left knee something fierce in the process. It's been swollen and tight most the week so I opted to just walk this week. Not posting daily activity, but I did get 5 decent walks in ranging from 35 to 70 minutes, all at about a 15-min/mile pace. The swelling is starting to come down now, so hopefully I'll be able to get back to running in the next few days (might start with walk/jog.) Last summer, I tried to run through this stuff and it took me out long-term; this summer, I'll try being more patient and just walk until things settle down. I'm empathizing better all the frustrations that Rtype and others have gone through with recurrent weak links in their kinetic chain. I think I might need to add some stationary bike to my routine....but then I'd have to join a gym (which also wouldn't be a bad idea.)
-Welcome to oldmanage....impressive, to say the least!
-BigMango, frustrating getting lost on the course. Usually what happens here is that a course "official" leads people off in the wrong direction (thanks for nothing, right?)
-Allen1958, I hear ya; hang in there! Nice 15k, btw.
-props on your 2-miler, DaveH!
-Will be curious to read how Rtype's 5K went.
-OG II, your friend posted a really nice tribute to a great coach. Many pearls of wisdom there, thanks for sharing them.
-SCgal, good luck on your busy race schedule!
-Mo'pak has been posting up a gazillion photos from France, so they seem to be having a great time, not sure about the training, though.
-Charlie, I wish I had better history with running in the sand, but I still remember one of my last workouts before tendonitis in my ankles knocked me out at 19...hill repeats on Indiana Dunes Mount Baldy...Racerdb knows which one I'm talking about.
-Always good to read Igy making progress! And those goats :-)
-amkelly and MikeF, must be a bit depressing to see all that beautiful forestland going up in smoke. I'd hate to have to run in that, too. Reno has been suffering some of that, too.
-Kudos to everyone else that's out there getting it done!
Hope your week has been more productive than mine.
All the Best!
LucKY: Sorry about the knee. Perhaps since running didn’t cause the problem then getting back to running will be easier.
Mopak: Traipsing across France beats the hell out of running any day!
Wow, such great work oldmanage! Slow and struggling folks such as myself provide juxtaposition to highlight how truly extraordinary high end performers are.
Tue: 45 rocky trail including 10X 15 sec sprints on a steep hill section
Thr: 23 min rocky trail, easy
Sat: 5K race (3.14 miles, actually) 3rd age, 20th overall. 25:05 or 7:59 pace: splits 7:52, 7:45, 8:24
Sun: 45 min rocky trail, 800 feet climbing
The rest of this is a long race-recap, so if you are like me, the above gives you the cliff notes and you can skip the rest of it. Oh, and Michael Wardian was there and he hung out with us at the pub...
My 5K race was pretty close to what I expected. It was 76 degrees at the start with 84% humidity. Our track and CC teams from HS and College use this race as a reunion race since our coach, who coached many of us in both HS and then later followed us to college to coach, founded this race in 1975. After the race we head over to a local pub (walking distance) where we all hung out in college. It really is a great event to get to see everyone from various teams, with the common denominator being our coach. As I said last week I was not ready to race but coach wanted me to run, so I ran.
There were 67 people in the 5K and 57 in the 10K.
I set my Garmin for one screen, Ave Pace, and tried to stick to 7:45. The first mile is uphill and I hit 7:52. I felt good, but, pretty much was clueless about how I was supposed to feel. Having not raced for 3 years I have lost the feel in races.. The 10Kers split at the 1 mile mark. It’s always interesting in these races to see who peals off and you are either relieved or disappointed. The second mile reverses back down the same course, being downhill. I hit 7:45 and felt OK but I started getting hot. As usual I was picking out white-haired people but, also, as usual, you can be wildly off in guessing who is in your age group. Some old looking guy with a really long white beard was 3rd over-all. I was like, “jeez, that guy is flying.” I later found out he was 42. I wanted to go up to him and accuse him of “fake aging” with something like: “You think it’s so cool to look old, wait until you actually are! Crap will break on you you didn’t even know you had!” Instead, I congratulated him.
I got to 2 miles and, essentially, I was done. About 3K is all the endurance I had. I crawled 8:24 the last mile but only lost one place to a 30something kid. I finished and felt way too fresh! That’s when I realized I just was just not tuned to race.
Several things were shocking about the race. My coach, who is 75 finished the race strong, was resting and sipping fluids. We were just chatting and he just dropped like a sack of potatoes, completely unconscious. We all thought heart attack, or worse. The squad checked him out, ran EKG’s and he revived fairly quickly. They wanted to get him to the hospital for follow-up but he refused. He wanted to make the reunion. Two hours later….he’s just hanging out with us at the pub like nothing happened! And he’s still fine. Apparently it was low bp on standing too quickly. All is good.
The other shocking thing is seeing my old teammates and hearing their health stories. Out of, perhaps, 100 of us, only 6 were able to run. Knees, cancer, multiple heart attacks, arrhythmias and, of course, death have taken their toll. Interestingly, two of our local top masters runners (not in out group) , now 65 and 70 had mild heart attacks fairly soon after running Boston last year. I mean, these guys were 85+ % age grade folks. I wonder if there is a “Boston” special edition heart stint…..it could be cool…..
Disturbingly, of the few of my teammates left, I was a full 5 minutes ahead of the rest of them. I wanted to complain about being so slow but I’d just sound like a jerk to them. But, damn, I WAS slow.
So I got my lifetime (extreme) personal worst race out of the way! I won’t be racing until I get closer to 60 in Jan. I’ll be bumping up my Sun run and mix in longer tempo’s which will reduce the crash-and-burn at the 2 mile point.
Best of all: NO INJURY! I survived unscathed, other than my ego.
Thanks for listening (if you could stand reading it) and have a good week folks!
Welcome to world of PWs Rtype. There is plenty of them out there for us wonky legged old codgers. Beats the carp out of being an ex runner.
Look after that knee L2B. I wrenched mine and I am still having issues.
Training was pretty minimal before our nearly 4 weeks in France and nothing much changed. I did some walk/jogs but that was pretty much it. We hiked heaps so I don't think I lost much fitness.
Last monday my wife's app recorded her at around 40000 steps on a climb from Barr to Mont Saint Odile and back. It was 36 deg C in Barr when we started out, cooler in the forest.
My plan now I am back is hilly hikes with the weight vest as a base training. Adding short runs, rides, kayaks, indoor rowing, elliptical,and lots of yard work and push and carry efforts. Also planning on lots of dips, chins and the like.
I will see how that goes at getting fitness back up fairly quickly but safely. The knee might have something to say about that as it is still stiff and a little painful with some specific movements.
Have fun out there everyone.
mo'pak, I hope the trip through France was very enjoyable. I finally got back on my current training program for the full week. 53 miles -
M- 8 hills with the last 2 at threshold effort, 8:12, 8:16
T- 7 walk with 150M stride every 1/2 mile
W- 8 hills with the last 2 at threshold effort, 7:57, 7:26
Th- 7 walk with 150M stride every 1/2 mile
F- 8 hills with the last 2 at threshold effort, 7:55, 7:28
S- 7 walk with 150M stride every 1/2 mile
Su- 8 hills with the last 2 at threshold effort, 7:45, 6:59
Next Saturday is the first XC race of our local series. Good running and take care with the home maintenance activities to all!
No report last Sunday as I was in the midst of some down time after trying to come back too soon from my latest calf woes. So this past week I decided I would try a cautious and intelligent comeback (a new tactic for me). Thus I limited myself to a 15’ jog on Wednesday, 22’ on Friday, then 30’ today. During each of these jogs I mentally repeated my new mantra of “slow down”. So far, so good as there has been no reoccurrence of any calf issues, though there’s some lingering soreness in my knee. C’est la vie. I’ll hopefully continue to gradually add minutes to each upcoming jog.
Best to all!
Update
The last clot moved out of my calf. It must have been small because it ended up in my lung too (I think) and I am no worse. Seems like I ended up with a best case scenario with this. The clots already seem to be breaking up as I can feel lung function improving. Saw the cardiologist Thursday. He was fascinated by the whole thing. Ended with I can resume exercise but not go above anaerobic threshold for a month or so. No permanent damage of any kind. May go get a stress test in 6 months mostly because the Dr. would like to see if I can max the whole thing,
I'll be starting with walking this week and gradually moving in.
Had to set a goal - going to run the Half Marathon in San Antonio on December 15th, It is run at night on the JW Marriot property where the convention will be held.
Ok have fun and live until the day.
Mike
Progress is continuing as far as I know (running and otherwise). My wife and I celebrated our 44th anniversary this weekend. It was a good time to take a couple of days off and let the body absorb the training. It also gave me the extra time and energy to complete a furniture refinishing project and frame some art. An added benefit may be to freshen up the legs for the Idaho Senior Games track next weekend where I plan to run the 200m, 400m, 800m and 1500m. Training is now about 90% running 5-6 days a week covering 25-30 miles. So not too far off where I was in January. The paces for my hard days are getting close to recognizable. I plan to add longer tempos and a weekly long run later this month.
Monday: 2 miles easy/walk; 4 x 1,000m tempo @ 5:52, 5:37, 5:38, 5:37 / 2:00 rest; 800m easy/ walk; 4 x 200m repetition @ 52, 50, 49, 48 / 200m walk; mile easy/walk
Tuesday: 4 miles easy/walk; core
Wednesday: 2 miles easy/walk; 3 x 800m repetition @ 4:02, 3:48, 3:42 / 400m walk; mile easy/walk
Thursday: same as Tuesday
Friday: 4 miles easy/walk; 16 x 100m 2 easy, 2 good
Saturday and Sunday: Off
Have a good week.
Igy
Checking in to the thread daily to keep me motivated and accountable! Guess I can start updating weekly since I'm sort of getting back into running again.
Things seem to be looking up. I can't really complain about feeling bad about anything except a slight heel soreness at times. Most of the time its good with little to no pain.
Here's my last two weeks with my come back transition back into running. Runs felt very comfortable starting out easy and progressing to finishing a bit faster. Happy being able to hit 7:00 pace with little effort. (yea, I keep track of miles and pace on everything) Still weighing in around 163-164 lbs.
Mon: am: Walk 2.7 @ 14:00/mi pm: Run 4.0 @ 8:15/mi All on grass
Tue: Walk 3.5 @ 14:31/mi
Wed: am: Walk 3.1 @ 13:56/mi pm: Run 4.2 @ 7:59/mi All on grass
Thu: Walk 4.0 @ 13:49/mi
Fri: Run 4.1 @ 7:53/mi 813,752,755,731 All on grass
Sat: Walk 4.0 @ 13:53/mi
Sun: Run 5.1 @ 7:40/mi 816,739,742,733,714
Mon: Run 4.0 @ 8:05/mi 8:34-6:59
Tue: Walk 3.3 @ 13:28/mi
Wed: Run 4.1 @ 7:35/mi 803,738,735,707
Thu: Walk 4.0 @ 13:56/mi
Fri: Off
Sat: Run 6.0 @ 7:42/mi 758,750,755,747,738,703
Sun: Run 6.3 @ 7:39/mi 810,748,747,748,725,653
I wasn't going to race this Fall but I'm obligated to run a fund raiser race for my granddaughters visual impairment school. So I'll be running a very hilly 5k in Louisville KY on Sept 29. I won last year in an All-Time PW of 18:22. I'm pretty certain that will go down this year!
Have a good week,
Dave
Nice report Rtype. Hey man, the way I read it is you care, or you wouldnt post. You care to share because you are a runner-friend-for-life. I'm inspired every Sunday by these caring messages from this great group.
OK, so 2 weeks after Track Nats I'm more fired up than one year ago. Aim is to continue taking advantage of a good health streak; inceasing aerobic fitness. Hit 2x 3k on the track yesterday in a neg-splits strategic plan. 11:45 first 3000 (5min rest). 11:15 second 3000. My LSD run will be a stiff one today after church.
Due to Nike work and HS XC Coaching my XC season will be limited to late season State, Regional, National races. See y'all in Spokane right? Tallahassee too? Hope so. And just for fun i'm signing up for Senior Games 2019 ABQ so need to get a qualifier in before end of this year. See some of y'all in Utah in Oct?
KP
Sorry to hear of lucky's knee issues. Any type of injury is tough on the body and the mind. I am about to head out to a track workout. I'm trying to build up speed again. Who knows how long this uninjured state will last? Every day is a gift. Good running to all.
that's scary about your coach -- glad the rebound was swift. great race report.
I had a fun week other than coping with high humidity:
M 2:20
tu 1:50 double
W 1:00 + 40:00 x-t
Th 1:00 with hill repeats + 1:00 x-t
F 1:10 + 20:00 x-t
Sa 1:30 double to/from parkrun volunteering
Su 2:30 with 20:00 at marathon pace intended [actual "MP" segment somewhat too fast -- track 5k 20:06]
I'm assuming longer and hillier segments as training progresses will cure tendency to go too fast when trying to hit marathon pace.
only two weeks until students return -- i guess technically I'd be jobless in the absence of their tuition payments, but it has been nice all Summer never having to wait for a machine at gym or stand in line at the ATM or.........
have a great week,
Dave
luCKy2b, tough luck with the knee. It sucks when everyday life messes you up for running. I would think that joining a gym would be a good idea in any case. I never set foot in a gym until I was 39 and met my husband, who was/is a gym rat. He convinced me that I really should be doing something besides just running. For the past 20 years I’ve been doing strength/resistance training at the gym 4-6 days per week. I don’t think it has helped my running much but it has helped maintain some sort of muscle tone in my very slight upper body.
Rtype, I enjoyed your race report. Tough conditions for a 5K, though I’ve run in worse despite being a real hot-weather wimp. Indeed it’s depressing to see so many of your peers falling by the wayside in one way or another. Consider yourself fortunate that you can still run, even if you are getting slower, and do everything you can to keep it up as long as possible. Funny story about the white-haired guy who was barely over 40. This business of looking your age—or not—is even touchier for a woman. I have reached age 60 with zero gray hairs (it’s genetic—both of my parents were slow to gray) but the wrinkles in my face look at least my age.
Mike R and Igy, it’s great to see you overcoming your very different medical issues. Fingers crossed that progress will continue.
The air quality here in central California was just awful through Friday because of smoke from all the fires. The Air Quality Index was mostly in the “unhealthy for sensitive persons” or just “unhealthy” range around the clock because of particulate matter from the fires, and later in the day the ozone levels also came up. It wasn't as bad as the smog in inland southern California when I was a kid in the 1960s and 1970s, but I’ve gotten spoiled in the intervening years. We finally got a break from the lousy air this weekend, but fires are still burning and I have no confidence that the smoky air won't return.
Smoke notwithstanding, I had a decent week with 45 miles in four days of running and 104 miles in three days of cycling. My "long run" was only 13.4 miles because it was warm and my second planned water stop, at a park I hadn't tried before, turned out to have four (count 'em) nonfunctional drinking fountains. So I came back a bit early. I'm trying to figure out when to try another race, which will almost surely be a new PW at any distance. I keep having to remind myself how happy I am to still be running at all.
Growing up in Southern California I can recall the lung irritation caused by running on smoggy days. The time was the late 60s and early 70s and there would be an orange haze on the horizon. Even though the population has doubled since then the air quality has generally improved.
Rtype nice race really enjoyed the report . Sounds like it turned out pretty well and gave you some perspective as to how well you are really doing. Hope you keep on those rocky trails. I started doing some scrambles on the rock jetties good stuff!
Running 3 days for 1.5 hours barefoot on/in the Sand Dunes all slow except for a 30 minute progression.
Feel really good.
Just going to play it by ear from here guided by the heuristic of running/exercise as a part of good health physical and spiritual.